Let’s face it: we’ve all fallen into the trap of reaching for the phone and ordering a take-away pizza or hamburger. But what we don’t think of – when we’re placing that all-important order – is how long it will take to work off what we’ve just eaten? What are the best calorie-burning exercises?

Before you can start tapping away at your calculator to work out how best to spend your time at the gym, you first have to find out how your weight is the more you weigh the more calories you’ll burn. So a person weighing 73kg doing high-impact aerobics will burn 533 calories an hour while a person weighing in at 109kg doing the same activity will burn 796 calories.

Intensive cardio workouts are better for losing weight

More sedate workouts – such as tai chi or yoga – don’t burn very many calories at all: calories burned range between around 180 calories to the lower 400 mark, depending on what your starting weight is.  However, when you up the cardiovascular intensity with, for example vigorous walking, the calories you burn increase immensely. They go up even further when you consider workouts such as aerobics.

A guide to calorie-burning exercises

How do I get the best out of my cardio workout?

To get the best out of your cardio workout – and to make sure that those junk food excursions don’t pack on the pounds– experts recommend that you follow a number of tips:

1. Don’t pound away at the treadmill for hours

When you perform an exercise repeatedly, your body adapts to it and – very soon – you won’t see the benefits you’re supposed to be getting from that particular workout. So, instead of spending an hour on the treadmill why not mix up your training and spend between 10 and 15 minutes training on other cardiovascular machines such as the step machine or stationary bicycle. These are guaranteed to be calorie-burning exercises!

2. Do the exercise right

Checking your form when you do your cardio will not only prevent injury but will also make sure that you get the most of your workout. For example, in a spinning class if your handle bars aren’t adjusted correctly – in other words they are too high or too low – you run the risk of developing neck, shoulder or hand pain.

3. Workout on an empty stomach

If you really want to burn fat, and make all your workouts calorie-burning exercises, you need to burn what’s in your glycogen stores. This means that you’ll need to do your cardio on an empty stomach or, alternatively, just after you’ve done your weight training.

This is just a glimpse of what the world of personal training can help you – and others – with! In Trifocus Fitness Academy’s Personal Training Certification, you’ll learn more about how to maximise workouts – and that’s just the beginning. Learn more by following this link.